CFKSQ – CrossFit
Delta
Air Mail (Time)
5 Rounds for Time
14 Hand-Release Push-ups
20 V-ups
34 Lunges
()
Core
Another return of the Circle of Plank!
5x
:20 Right Side Plank
:20 Plank
:20 Left Side Plank
Pick forearms or palms at the beginning and stick with it
Warm-up
1)
1 min Cardio
10 Hip Circles (Left & Right, Front and Back)
10 Up/Down Dogs
2)
:45 Cardio
10 Reach Throughs
10 Push-up Negatives
10 Samson Lunges
3)
:30 Cardio
Bear Crawl Circle
Crab Walk Circle
20 Alligator Claps
20 Swimmer’s Hugs
4)
2x
4 Hand-Release Push-ups
5 V-ups
6 Lunges
Cool-Down
:30 Samson Hold (ea)
:30 Cobra
:30 Downward Dog